hey there my friend welcome this is dr. Anthony volduzzi from the fit father project in today's video we are gonna talk about how to get your body in your metabolism back on track after you've had a massive meal now I'm shooting this right now a couple days before Thanksgiving so this is an important topic because we need to know what we should be doing before we have a massive meal as it's Thanksgiving Christmas a birthday party a holiday party something like that and what we need to do after to get our bodies back on track we're going to cover all that in this video you're gonna learn a ton so buckle up and let's dive on in fit father project calm alright so the first thing we need to think about when preparing for a big meal is what do we do before the meal in particular what do we do for the 24 hours leading up to a meal so for our example right now what we're gonna pretend that Thanksgivings coming up a big feasts in in the United States it's happening on Thursday and today is Wednesday so what we want to do is have low carbohydrate meals in the day leading up to the big feast and that's incredibly important because we want to go into that feast day with some depleted levels of carbohydrates in our muscles in our liver why because we know we're gonna be eating more carbs than normal and if our tank is already a little bit empty we're gonna be able to fill it up with that big surge and it's going to make sure that we're not spilling over and gaining too much fat if we come into that meal with a day of lots of carbohydrates before and then we feast on top of that we already have a full tank we're pouring more carbs on top now we're having a recipe for some serious weight gain so low carbohydrate all leading up to there so this is an example of like a what you might do for like a lunch leading up to the day before a feast you know throw some protein on some greens very simple very easy so low carbohydrate for breakfast lunch in there in the day before now the day of the feast let's say that the feast is sometime in the afternoon then what you can do is one make sure that you get a workout in before some time before you actually have the big meal why well our bodies process nutrients in food a lot differently after we do some kind of strength training workout so we do some kind of lifting or some of the kettlebell workouts that we recommend inside our footballer 30-day program or some of the barbell strength training exercises also recommend in that program our muscles become sponges for carbohydrates and that's amazing because when we do eat the excess carbs during that feast all that's going to go the muscles not the fat cells so that's a really good thing so we wanna make sure we do some kind of lifting exercise before the actual feast and another good trick if possible if the feast is early enough in the day is to simply fast leading up to the feast just have some water a big thing of green tea some black coffee don't eat anything leading up to the feast and what that means is that we can really kind of indulge during that feast and we have enough calorie wiggle room because we're not coming in with a lot of calories we hit that lower calorie or low carb day before we got a workout in the day of and we fasted ideally and then we have the big meal if you can fast during that day if let's say the feast is a Christmas for example a dinner Christmas meal you know it's gonna be a big blowout meal then you can simply do a workout earlier in that day have some kind of salad something that looks like this keep it low carb and then have that big higher carb higher calorie meal at dinner now that is kind of the leading up to the plan situation and it's really important leading up that you eat you I'm sorry you drink a lot of water or green tea why we want your body to be experiencing a lot of water leading up to the big feast because that's gonna get your kidneys churning out and peeing a lot of water because one of the biggest problems that happens after we have this big carb surge or big calorie surge during feast is our bodies hold a lot of water so if we've already trained our body with a lot of water and take leading up to the feast we're already peeing out a lot of water so our body's gonna continue to pee that water out after the feast because what happens for most people is they eat carbohydrates and then their body stores up to three or four pounds of extra water and you feel bloated the next day your bowel movements are all off so the hydration leading up and through that feast is going to help a ton but now it's the day after the feast what do we do the first thing we do is we hop on the scale and this is an incredibly important habit for a couple reasons first off if you weigh yourself regularly which we a hundred percent recommends here at the fit father project because weighing yourself regularly creates these check-in feedback loops where your body's giving you data on what's going on how much water are you holding what's your bowel movements like are you off-track so if we have a regular weights and then we weigh yourself the day after a feast it's gonna be very beneficial to key we can see how much water our body's retaining so let's say we normally weigh 220 pounds the day after a feast we weigh 224 so we know we have about 4 pounds of excess water you know lack of bowel movements that we really need to make sure that we get out and so that change in scale weight gives us a really good indication of what we want to get back to over the next few days so how are we gonna do that how are we gonna get the weight back down well the first thing is to understand that if we've done everything I've discussed leading up to the feast that the weight we've gained is not fat it's most likely water retention from those excess carbs water attention from the excess salt that's on the probably the foods we don't normally eat and generally just some bowel movement issues where we just ate a ton our digestive tracts a little stopped up believe it or not you could be holding up to a couple pounds of actual fecal matter that we want to get out so let's figure out how to get that off the first thing you want to do after that big feast is to fast it's again like leading up to that feast we want a fast after the feast as well and that just gives our whole system our digestive system when our metabolism a break from the bombardment of food that we just hit it at so our friends again are a bunch of water right here so I just have some mountain spring water a big thing of tea this is green tea that I brewed in the morning really really amazing because green tea actually has some benefits in itself without being increase your metabolic rate and burning fat so drinking tea for basically kind of skip breakfast up to lunch gives your systems a little break and actually drinking more water is gonna help your body release some of that excess water because your body still feels like you're getting extra water so it's gonna help shed that water so after you have a day where you have some water retention drink more water drink more tea while you're fasting you can absolutely do some black coffee so I have my black coffee right here totally great totally fine will help you feel energized but you just want to give your body a break from some food after that feast so kind of fast up until lunch now when lunch time rolls around you want to go back to that salad that low carb meal by keeping the carbs low again that's going to hell Plus empty out those tanks get that carbohydrate reserves lower that's gonna help us release some of that excess water and again the greens in the salad gives you all that fiber that's gonna really help get your digestive tract moving because in addition to hydrating we also want to make sure we're pooping you know we basically want to get everything out of the system so we're gonna rest the gut with the fasting ready to get the hydration in and we're gonna get fiber in to really help get those bowel movements so the greens help with the fiber but addition you can actually take some fiber supplements so this is actually a magnesium supplement it's called calm but essentially it's magnesium which is a really effective bowel mover so caffeine helps magnesium helps you know the fiber and the Greens helps and some other fiber sources that I like to use are some chia seeds and some cacao which is some chocolate powder these are both great sources of fiber that'll help get to about those bowel movements better so during that first meal when I have this salad I fasted I have that salad the day after the feast I'll also take some chia seeds put that on the salad I might even have some chocolate cow powder in a little protein shake on the side and doing this is gonna ensure that we get all the fiber we need we have all the hydration we need and we've weighed ourselves so we know basically what that fluctuation was from the day before the feast to the day after so we're gonna wear ourselves for a couple days afterwards to make sure that we can see that feedback loop get back down to our normal baseline weight and that's where we're gonna gain a ton of information on how our bodies react and respond to certain foods because you can feast let's say on a giant steak you know a huge massive porterhouse steak and your weight might not fluctuate as much as if you feast it on some pasta with some dairy and by weighing yourself you're gonna get that data so that's absolutely essential because you're gonna be able to make some decisions moving forward into the next piece that you have that comes up during the holidays or what not on what you want to eat and how that affects your body in particular because we're all different so I hope this has helped nope yeah there's some ideas on what to do before a big meal during the big meal and after the big meal and then during part there's one thing I saw down here that I didn't mention but these are some digestive enzymes I have some here for some gluten digestive enzymes as well as some dairy digestive enzymes and these can be very beneficial when you're having that big meal and you're eating a ton of different food your body can't digest super well just because of volume and the quantity and it may not be food you normally eat enzymes can really help reduce some of the digestive stress so those are good too that's the last final note I want to say on this but this process is pretty straightforward we want to eat low carb up to the feast we want to hydrate up to the feast we went on the day of the feast we want to fast and get a workout in and if we need to have a meal because the feast is at dinner we're gonna do a low carb salad meal day after the feast we're gonna hop on the scale see what the damage was and we're gonna know what we need to get back to over the next coming days we're gonna hydrate super well with the teas the water the black coffee and then we're gonna have our first meal be a salad for lunch again low carb with some good protein some good healthy fats and we're going to include all these great fiber sources that is your battle plan if you do this in exactly how it laid out you're gonna find your body's going to be much more apt to not gain tons of weight and not gain tons of fat and you're still gonna be able to enjoy yourself during the holidays the Christmas parties the birthdays were ever you're at so I hope you found this helpful we have a tons more great tips like this on how to get back on track after the holidays generally how to eat the other 364 days out of the year over at the fit Fowler project blog so whether you're watching this on YouTube on our blog on Facebook you can check in the description below check out our blog and I know you're gonna love all the stuff that we publish so thanks for being here my friend let me know if this was helpful and I'll talk to you very soon